May is here and we are finally getting the sun and warm weather we've been waiting for. A lot of you will be heading out to your garden this weekend. Before you rush outdoors, read these tips from the Ontario Chiropractic Association for gardening without injuries:

STRETCHBefore you start, remember to warm up for 10-15 minutes. Take a walk, even on the spot, gently swinging your arms and lifting your knees.

1. Your sides

extend one arm over your head

bend left from the waist

hold for 15-20 seconds and repeat to the right

2. Your thighs (quadriceps)

Lean against a tree or a wall for support if needed

bend your right knee and grasp your ankle with your left hand

hold for 15-20 seconds and repeat with your left knee.

3. Your hamstrings

while standing, reach your hands to the sky

then, bending at the waist, reach toward your toes

hold for 15-20 seconds

4. Your wrists (3 stretches)

hold one arm out in front of you with the palm down, bend your wrist until the fingers point to the ground, using the opposite hand to hold this position

place your hands in "prayer" position, and press your palms together

keep your arm straight, and keep the arm in the "stop" position. Use the opposite hand to hold this position

5. Your shoulders

let your arms hang loose

roll your shoulder forward then back

6. Your back

in a seated position, bend from the hips, keeping your head down (Remember! You're hinging from the hips, and not the low back - always protect your back)

reach for the ground

LIFT RIGHT

position yourself close to the object you want to lift. stand with your feet shoulder width apart, head up, with your feet and body pointing in the same direction

bend your knees and keep your back straight. Use your leg and arm muscles check the weight and slowly lift the load

keep the load close to your body. Pivot with your feet instead of twisting while carrying the load

bend your knees and slowly lower the load to its intended place

Avoid heavy lifting immediately after bending or kneeling

get help with heavy and awkward loads

REMEMBER!

Alternate: heavy then light then heavy

Change hands: take the strain off by changing the position of your hands

Check your position: change it often. Kneel then stand or simply sit and take a break

Lift right: knees bent, back straight. Load close to body

Rake right: place one leg in front and the other behind to ease the strain on your back. Switch hands and legs

Kneel to plant: use knee pads or kneeling mat

Keep your back straight

Take breaks frequently.

Remember, if your back pain lasts for more than two or three days, see Dr. Eve for an evaluation.